Warm Up: 600m
Kick: 300m
- 4 x 25m BK Dolphin with nose clip
- 8 x 25 IM Kick on 15 sec rest
EN-1: 700m
- 2 x (25 Scull, 25 FS) continuous
- 4 x 25 FL on 45
- 4 x 25 BR on 45
- 2 x 25 FS Sprint Kick on 1:00
- 4 x 50 FS on 1:00
- 2 x 25 BK Kick on 1:00
- 3 x (25 Sprint IM, 25 easy) FL, BK, FS
Swim Down: 100m